July 13th - Saturday Workout

Stretching:

• 0:05:000:05:000:05:00 (+2 pts)
• 0:05:000:05:000:05:00 (+2 pts)
• 0:15:000:15:000:15:00 (+3 pts)

Barbell Squat:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• 225 lb x 10 reps102.1 kg x 10 reps225 lb x 10 reps (+142 pts)
• 245 lb x 10 reps111.1 kg x 10 reps245 lb x 10 reps (+163 pts)
• 265 lb x 10 reps120.2 kg x 10 reps265 lb x 10 reps (+186 pts)

Stiff-Legged Barbell Deadlift:

• 135 lb x 10 reps61.2 kg x 10 reps135 lb x 10 reps (+77 pts)
• 155 lb x 10 reps70.3 kg x 10 reps155 lb x 10 reps (+89 pts)
• 185 lb x 10 reps83.9 kg x 10 reps185 lb x 10 reps (+109 pts)
• 205 lb x 10 reps93 kg x 10 reps205 lb x 10 reps (+124 pts)
• SS1

Standing Leg Curl:

• 80 lb x 12 reps36.3 kg x 12 reps80 lb x 12 reps (+13 pts)
• 85 lb x 10 reps38.6 kg x 10 reps85 lb x 10 reps (+13 pts)
• 90 lb x 10 reps40.8 kg x 10 reps90 lb x 10 reps (+14 pts)
• 95 lb x 10 reps43.1 kg x 10 reps95 lb x 10 reps (+14 pts)
• SS1

V-Squat Machine:

• 344 lb x 10 reps156 kg x 10 reps344 lb x 10 reps (+143 pts)
• 394 lb x 8 reps178.7 kg x 8 reps394 lb x 8 reps (+193 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• 404 lb x 8 reps183.3 kg x 8 reps404 lb x 8 reps (+206 pts)
• SS2

Lying Leg Curls:

• 120 lb x 15 reps54.4 kg x 15 reps120 lb x 15 reps (+18 pts)
• 130 lb x 12 reps59 kg x 12 reps130 lb x 12 reps (+19 pts)
• 140 lb x 10 reps63.5 kg x 10 reps140 lb x 10 reps (+20 pts)
• 150 lb x 10 reps68 kg x 10 reps150 lb x 10 reps (+21 pts)
• 160 lb x 10 reps72.6 kg x 10 reps160 lb x 10 reps (+23 pts)
• SS2

One-Leg Press:

• 168 lb x 10 reps76.2 kg x 10 reps168 lb x 10 reps (+41 pts)
• 168 lb x 10 reps76.2 kg x 10 reps168 lb x 10 reps (+41 pts)
• 168 lb x 10 reps76.2 kg x 10 reps168 lb x 10 reps (+41 pts)
• 168 lb x 10 reps76.2 kg x 10 reps168 lb x 10 reps (+41 pts)
• SS3

Calf Press On The Leg Press Machine:

• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• 573 lb x 12 reps259.9 kg x 12 reps573 lb x 12 reps (+100 pts)
• SS4

Seated Calf Raise:

• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 185 lb x 15 reps83.9 kg x 15 reps185 lb x 15 reps (+28 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 205 lb x 12 reps93 kg x 12 reps205 lb x 12 reps (+31 pts)
• 225 lb x 12 reps102.1 kg x 12 reps225 lb x 12 reps (+36 pts)
• SS3

Cable Crunch:

• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• 50 lb x 20 reps22.7 kg x 20 reps50 lb x 20 reps (+12 pts)
• SS4

Weighted Hyperextension:

• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• 25 lb x 15 reps11.3 kg x 15 reps25 lb x 15 reps (+9 pts)
• SS5

Reverse Crunch:

• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• 20 reps20 reps20 reps (+26 pts)
• SS4 *hanging

Dumbbell Side Bend:

• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• 55 lb x 20 reps24.9 kg x 20 reps55 lb x 20 reps (+38 pts)
• SS5

Weighted Decline Crunch:

• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• 35 lb x 20 reps15.9 kg x 20 reps35 lb x 20 reps (+42 pts)
• SS5

Cycling (stationary):

• 0:35:10 || 7.4 mi || 13 mph || 100 BPM || 4 %0:35:10 || 7.4 mi || 13 mph || 100 BPM || 4 %0:35:10 || 7.4 mi || 13 mph || 100 BPM || 4 % (+164 pts)

Yard Work:

• 3:00:00 || Intense!3:00:00 || Intense!3:00:00 || Intense! (+243 pts)